Exercise – how to begin...

"I do yoga a minimum of three times a week.  I also do pilates or resistance training three times a week.  Even if I can only do half an hour of resistance training—dips and squats—it makes a difference."

– Miranda Kerr

Wondering how much to exercise per week?  Here are some helpful links to get you started.

How Much Should You Exercise to Lose Weight? (FitSugar)

How Much Do You Work Out? (SarahFit)

How Much Exercise You REALLY Need (Self Magazine)

Exercise tips, including stretches (FamilyDoctor)

Labour Day Links

Source: Flickr (user sportscrazephotos)

"Studies show that quick bursts of activity, even as little as 30 or 60 seconds at a time, have real benefits in terms of calorie burning and cardiovascular conditioning," says Michele Stanten, a certified fitness instructor and author of "Walk Off Weight".

Don't lose your momentum on a holiday weekend!  Here are three Monday activity tips to keep you up to speed:

FitSugar's Learn Your Burn -- Labour Day Activities

Fit Bottomed Girls' Labour Day Workout and BBQ tips

Lifting Revolution's Quick Calorie Burning Workout & Fun Facts

Self Magazine's Easy Labour Day Fitness Fixes

Have a beautiful day!

Monday Medicine

She forgot daily exercise... Oh well, I'm sure that's what she meant by eating slowly!  Happy Birthday, Lucille Ball!

On dieting

 “I never worry about diets. The only carrots that interest me are the number of carats in a diamond.”

– Mae West

What do you think... Does Mae have a point here?  Whilst I love eating carrots, I can honestly say that in my own life, as well as documentation from countless studies and statistics show that diets don't usually work.  Temporarily, yes (maybe), but we ought to be focused on longevity.

I would much rather make wise lifestyle choices that result in a life-long healthful state and well being, than rely on the latest get-thin-quick fads.

Opinions?  What have you found to work in your case?

Transformation

Source: Flickr (user dfmillington)

Fresh off from a working out to a new fitness DVD, I bring you an encouraging quote for the day:

"Transformation is not a future event. It is a present activity!"
– Jillian Michaels

Let that be something to work towards!

Workout wear

 Source: Flickr (user lululemonathletica)

Well, I'm back from my cruise!  It was an incredible experience, and I still managed to get a lot of exercising in, in between sampling many delicious dishes...

Today, I wanted to talk about workout clothes.  Personally, I don't buy new active-related outfits all that often; I have the basics and tend to re-use/re-wear what's in my drawers until it's time to replace it.

Reading through e-mails today, I came across a Summer Fit Wear list from stylist Rachel Zoe (whom is certainly fashionista and not fitness guru, but still).  The picks that stood out to me were the Heidi Klum for New Balance black trainers, Marc Jacobs sport watch, and colourful sports satchel.

FitSugar is great about recommending fresh products.  Try Stylish Workout Capris, or Best Underwear For Workouts.

Do you have sportswear brand loyalty?  Say, Athleta, Lucy, Lululemon?  Classics like Nike or Adidas?  Gap Body?  I hear good things about Victoria Secret's athletic line, too. 

Let me know what your favourites and recommendations!

Tabata Protocol

This post is especially for one of my dear friends.  She asked me what a "Tabata workout" was, and I told her I would dedicate some time to blogging about this approach to exercising.

Tabata is particularly popular in the professional sports world, where you have athletes that are in peak physical condition, and accustomed to serious workouts (and therefore able to handle the intensity).

Some call the Tabata Protocol "The ultimate cardio workout", or "The world's greatest fat burning workout".  For those looking to magically shed pounds, this isn't a cure-in-just-four-minutes; however, pair working your hardest in that short amount of time, combined with a proper diet, and you definitely will see results.  Judge for yourself!

The idea behind Tabata is to burn fat in a very brief amount of time, with high-intensity interval training.  Research indicated that the optimal ratio of intense work to rest was 2:1.

Start with a proper warm up, proceed to 20 seconds on (full-swing!), 10 seconds off (rest period), back into a burst of 20 more seconds at full-intensity, then another 10 seconds rest.  Repeat 8 times.  There are many different exercise variations you can do in those 4 minutes of hell.  Body weight exercises are fantastic (think Squat Thrust/Burpees, which are tough!), and also using free weights (such as a kettle bell).

Here is a Tabata-inspired workout with modified timing (hence the "inspired").  It takes a little easier pace, and is great for beginners.



Be sure to check out more 4 Minute Tabata workouts from Bex; she has at least 10 different videos that I've tried out in this series!  I like all of the different variations.

I originally learned about Tabata workouts a few years ago.  Basically, the exercises are to be so gruelling that you can barely finish.  It's four minutes of major pain, to gain (or complete HELL... but you make it through)!
I will confess, though, that I did my first Tabata exercises under the absolute worst of conditions.  I was in my second or third week of recovering from quite possibly the scariest illness I've ever had (combination of "the Swine flu"/Pneumonia), and in my delirium, had the not-at-all-brilliant idea to do a series like the one below.



Please don't EVER do what I did, unless you want to seriously injure yourself!  Only consider a Tabata workout if you are in really good shape.  I felt like I was going to die... Go figure!

What do you think of the Tabata Protocol?  Are you inspired to increase the intensity of your workouts by incorporating this kind of exercise into your weekly regimen?

"Fat burn is greater when exercise intensity is high."

Just that kind of week

Do you ever have "one of those days" or weeks where there is no end in sight?  Well, you are not alone.  Since being sick earlier in the week, I've been struggling to regain my usual energy, which has been frustrating.

What kind of things (distractions, diversions) do you use or do to pull yourself out of a bad day?  I often turn to exercise.  It brings the energy and rejuvenation needed to make the day a bit brighter!

Bring on the burn, thanks to these fab exercises from Sarah Dussault of Sarah Fit.



Really concentrate on getting the most out of each repetition!



There now, things are looking up!

Brasilian Beautiful

Ever heard of Capoeira?  I hadn't until recently.  This particular martial-arts-meets-dance form comes from Brasil.  Brasilians are well-known for their svelte, statuesque bodies and love of exercise.

The following Capoeira-inspired workouts target multiple areas of your body all at once, while also challenging your balance!



If I lived anywhere near a beach as beautiful as the one in the video above, you can bet that's where I would be working out every day!  More from Self Magazine in the article Look Divine From Behind.

Capoeira can be done at different stages in your life, as seen below with moves demonstrated by Supermodel and Mum, Veronica Webb.



Are you feeling inspired?!  I gave those exercises a shot yesterday, and my body honestly feels absolutely fantastic today (despite being very sore... but it's the "good kind" of sore!)!

Have you tried Capoeira before?  Do you plan to in the future?  Please do share your thoughts below!

Fitness inspiration: Kelly Ripa

Has anyone noticed how petite and trim Kelly Ripa looks (borderline too thin at times, but I think she clearly has good genetics and works her bum off!)?  She is one busy mama (with 3 children and multiple jobs), but she manages to stay disciplined and dedicated to maintaining a strong, lean figure.  I hope I look like her in my forties!

Kelly admits that she didn't really take exercising seriously until she was in her thirties.  After being exhausted every day, she began walking on a treadmill, and soon after, turned to running outdoors.

"I try to do something physical every day, something that's a little bit physically grueling."

On exercising:

"I like what it does for my mind. If I've had a bad day, if I'm feeling stressed out, if I'm feeling overwhelmed — it takes it all away. It's my antidote for everything. If I feel any sort of emotional upheaval, I go for a jog and I feel better."

"I work out every day, and I make sure do something different every day," said Ripa. "I like to do SoulCycle, Physique 57, and I even like the Tracy Anderson Method. Throw them together, and there you go -- I mix them all up."
Kelly's workouts are usually high-intensity cardio sessions which she claims helps her focus on fitness when she's at the gym.  She uses a resistance bands, a medicine ball, a pair of 3- to 5-pound dumbbells, a stability ball, and a jump rope.

Here are some typical exercises you can find Kelly doing:

1. Squat and Rotation Row –
Works butt, legs, back, and biceps. Anchor a handled resistance tube to a sturdy object close to the ground and grasp one handle with left hand, arm straight, and rotate arm clockwise until palm faces out.
Lower into a deep squat, feet shoulder-width apart, knees aligned over toes, right hand resting on hip. Rise up and rotate arm inward until palm faces up, as you pull handle toward ribs. Return to starting position and repeat Do 2 sets of 12 to 15 reps on each side.

2. Deep Squat Plié –
"There's one where you get into a deep plié, rise up on the ball of one foot, then switch to the ball of the other foot and back.  Eventually you rise up on the balls of both feet while staying in plié.  You go down an inch, up an inch, down an inch, up an inch.  Your legs are literally shaking.  The burn is significant.  But boy, it really sculpts my legs!"

3. 20-minute cardio Rx –
Alternate jumping rope with 30 seconds of jumping jacks. Start with 20 jump rope revolutions and increase by 20 after each round of jacks until you reach 100. Then reduce by 20 until you’re back down to 20. Repeat twice.

To maintain her beautifully-toned arms (sequence of moves should be done three times per week in addition to a cardio regimen):


1. Straight curl –
To tone biceps, stand up holding two dumbbells, palms up. Beginners should only hold 5-lb. weights, or 10 pounds total, and add more weight as you go. The current weight should always be challenging but not impossible to complete. Curl the barbell toward your chest and back down for one rep. Do three sets of 12 to 15 reps, resting for 30 to 60 seconds between each set.

2. The 21s –
Stand straight. Hold 5-lb. dumbbells in each hand in starting position, which is with arms down. Start with a basic curl from starting position, lifting the dumbbells halfway up, so arms are parallel with the floor. Do 7 reps of this. Then do 7 reps from the half-way position to the top of the straight bicep curl movement. Then, do 7 full reps following the entire range of motion from the starting position to the end of the bicep curl. This is a total of 21 reps. Do two sets.

3. Triceps kickback –
Hold a 3-lb. dumbbell in one hand and place opposite knee on a bench with other foot flexed on the floor. Pull the arm holding the dumbbell straight back and up to your side. Lower to starting position. Repeat 15 reps for one set. Do 3 sets.

Also, lots of push ups!

Wondering about Kelly's diet?

"I don't diet because I feel moderation is the key to what I eat," she said. "So if you were to ask me what my guilty pleasure was, I will tell you it is French fries and white wine, and no, I don't feel remorseful about eating them."
Kelly, who enjoys fruit, nuts and yogurt as snacks, says portion control is the key for staying lean. "I'll have an apple or carrot sticks in my purse so I'm not reaching for potato chips.  As long as you are healthy and sensible about what you eat, and healthy and sensible about your physical fitness, you can kind of have it all."

Hope you enjoyed today's workout!

The countdown is on...

 Source: Flickr (user david_dawson)

Wondering how to stay awake for the Royal Wedding (tips #4 and #6 are my picks!)?  Maybe if you're in a different hemisphere, falling asleep won't be a problem (count yourself fortunate)!  Well, if you're like me, and coffee (or anything caffeinated, really) has never never been able to do the trick, you might want to do a bit of cardio to engage your brain and body (e.g. jumping jacks) or this lower body routine (to quote one of my little cousins, "Her needs more clothes..." -- Honestly though, who works out in their skivvies?!):



Oh, and live coverage (plus recaps) can be found via Yahoo! and The Royal Channel on YouTube.  Cheers!

Fitness inspiration: Carrie Underwood

Miss Underwood has been on my radar for a while now.  She is a driven young woman, with a spunky personality, and quite a set of pipes.  Whatever she is doing to keep up her physique is definitely working!

(Oh, and did I mention that she's a petite 5'3"?  This means, we're pretty close in height!)

Set goals for yourself: “Everybody has things they want to look nice for: anniversary, birthday, reunion.  I’ll think to myself, oh, that award show is coming up.  Or, I have a photo shoot in four days!  It’s nice to set goals.”

Wise wisdom from this woman!

The singer admits that she has always struggled with her weight.  “I carry all my stress weight, all my potato chip weight,” she adds,   “Around my mid-section. You’ve got to fight genetics sometimes.”

To tighten your mid-section: "I've told trainers abs are a physical impossibility for me. And every single time, they're like, 'Well, we'll get you abs!' So do I have them? No! But they're as flat as they're probably going to get. Push-ups work out everything. If you do them right, you'll feel it in your abs. I do four sets of 10 to 20."

On the days where she isn't working out with her trainer, Carrie likes to exercise on her own to stay scheduled and motivated.  "I think clearer throughout my day if I get a good workout, and I sleep better at night."

Carrie also keeps a food journal of what she eats throughout the day. “Once you realize, it’s like, ‘No wonder I’ve plateaued! No wonder I’ve been gaining weight!’ Little things really do add up.”

Go-to exercises:
Lots and lots of cardio; everything from kickboxing, jump roping, and swimming, to lengthening yoga stretches.  To maintain her famous gams (which she considers her best assets), she incorporates walking lunges and jumping squats.

For more of a leg workout, do the exercises in How to get Legs like Carrie Underwood.

Isometric resistance moves:
Next, do a series of pull-ups, lunges, and pushups. Reps vary, but start with 3 sets of 15-20 reps and work your way up, or do as many as you can in 60 seconds. 

Strength training:

Step-ups on a bench, step, or similar incline with dumbbells (or swinging kettleballs), lateral pull downs, and leg extension work.   Increase the reps and use light weights.

On eating healthfully:
Carrie keeps nutritious snacks on hand at all times (like protein bars and nuts), and watches what she eats.  She is a long-time vegetarian, and follows the philosophy of "everything in moderation", though she does let herself enjoy treats like pasta, pizza (she loves cheese!), and sweets.  Soup, veggie burgers, and plenty of fresh fruits and vegetables are her staples, and she goes grocery shopping whenever possible while on tour.

“Once you’re enjoying things about your body, you realize how much you want to keep them that way or make them better.”

Dance Choreography Routine: Alejandro

 Are you ready for something a little different?  Today, I was YouTube-ing (egads, I just used that as an adjective!) [music video] dance choreography for my workout, and this the routine I learned today:

Let me say, I'm not a fan of Lady Gaga (for various reasons), but I sure had fun with those steps!  It helps to watch the video all the way through at least once before trying it yourself.  Hopefully, I'll have it all down and be up at this speed in the next couple of weeks...

Are you going to join me in giving the Alejandro dance a shot?

Creative Ways to Exercise

Lately, in addition to my regular exercise regimen, I've spent a good bit of time and energy on home-renovating projects.  Last Saturday and today included texturising the walls of my bedroom (in preparation for painting), and let me tell you, this is a major full-body workout!
Lots of stretching; working my shoulders, arms, legs, and core.

Here are some nice alternatives to popping in a workout DVD:

1. Social Climber
Combine your workout with a girls-night-out.  Make it a date with a tennis match at the local courts (did I mention that these are free?!), go for a walk/jog in the park, or hiking in the hills.

2. Day Tripper
Grab a family member or a friend, and plan weekday/weekend day trips such as a walking tour of a nearby town or city, biking, or hiking in a park or local hills. 

3. Fit In 15
Let's face it: our lives are crazy-busy, rush-rush!  If you have difficulty finding 45 minutes to set aside for workouts, then take just 10 or 15 minute intervals for mini-workouts throughout the day.  Start with a 10 minute series of stretches, jumping jacks, and knee-ups/bum slaps in the morning, a brisk 15 minute walk at the lunch hour, and 15 minutes of squats and weight training in the evening.

4. The Squeeze Challenge
I've said this before, so practice perfect posture at all times!  Long-time fitness expert Denise Austin likes to say, "Pretend you're a puppet on a string".  Whether you're sitting or standing, utilise this time to maintain a straight, neutral spine with your tummy sucked in, and your shoulders pushed back.  Alternate by squeezing and flexing the muscles in your bum as well.

5. Washing Dishes Calf-Raises
Why not multi-task? Squeeze and flex your calves while you're standing at the sink.  Start with three sets of 15 reps, however many you can manage until you're finished washing up, or however many until your calves are killing you.

6. Counter-top push-ups
Anytime you're near a counter-top (e.g. bathroom, kitchen), try these modified push-ups. Stand about a foot away from the counter, and place your hands on its surface.  Keeping your abs sucked in, do three sets of 15 reps, or however many you can work up to.

7. Brushing Teeth Squats
"That’s better than just standing there, staring at yourself."  Since you're already spending two minutes brushing your teeth, why not do some deep squats, lunges, or wall squats?  This'll go by very quickly, and you'll have trim thighs and sparkly whites to show for it.

8. 5-minute Clean Up
Set a timer for 5 minutes, giving yourself just enough time to race around each room and pick-up as much as possible.  This brief allotment of time will cause you to work faster, and burn some calories at the same time!

Source: Flickr (user lululemonathletica)

"Dare to accomplish the things you've only dreamed about doing.  If you can dream it, you can do it."
– Denise Austin

Jessica Biel Shares Free Fitness Lesson

Hello there!  I hope you didn't miss out on Fit Weekly's last blog entry featuring the fabulously athletic Jessica Biel, 'cause I wouldn't want to if I were you.  Not long after posting that, I discovered the following exercise regimen which Jessica shared with Jimmy Fallon during a past interview.  It is hilarious.



Did you count how many one-handed pull-ups she does (not to mention, in ridiculously quick succession)?  That woman is INSANE!

I think my respect for her exercise capabilities just tipped off of the charts...

Fitness inspiration: Jessica Biel

Today's inspiration features remarkably toned actress Jessica Biel.  She has long been considered one of the world's fittest celebrities, and it's not hard to see why!

I like to pay attention to any tips her trainer(s) reveals, simply because Jessica always looks über fit, and whatever she is doing seems consistent and totally effective.  (Plus, if she can do them, then we can too!)

Jessica's trainer, Jason Walsh, says that Jess hits the gym "four days a week, for an hour".  What sets her apart from most other women in the industry--in my mind--is that she manages to be thin and muscular; not the unhealthy "skinny-fat" model that is so often pushed in Hollywood.

Jason also notes that he constantly mixes the workouts up (one day might be strength training, another going out for a jog), and has Jessica doing lots of full body movements.  "You are pretty much using as many muscles at once, which in turn will jack that heart rate up."

Let's target 5 angles of Jessica's famous curves, starting with:

1. Get Sexy Legs:

• Walking Lunges – "This stretches the larger leg and glute muscles," says Jason.

With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left.  Do 10 reps per leg.

2. Tighten Your Bum:

• Squat to Press – Begin with back straight and feet shoulder-width apart.  Your arms and wrists should be facing out at shoulder height, with 5-8-lb. dumbbells in hand.  Squat down to form a 90-degree angle at the legs while keeping upper body erect and core engaged.  With form and control, rise out of the squat with some explosion; simultaneously push the dumbbells up and over your shoulders. The move ends by bringing the dumbbells back to your shoulders.  Do 3 sets of 10-12 reps.

3. Strengthen Your Arms:

• Shoulders/biceps – Stand with knees slightly bent. Hold 3-8-lb. weights in each hand. Curl to chest. Rotate hands, palms face outward. Press overhead together. Do 3 sets of 10-12 reps.

4. Flatten Your Abs:

• Hanging Leg Raises – "Hanging leg raises don't build a six-pack, but they flatten," says Walsh. "Jessica hates them, but she powers through!"

Hang from a high bar or rings with your feet not touching the floor. Then, pull your knees just above the waist, hold for 2 seconds and release. Do these 15 times to complete.

• Seated Russian Twist – Sit down and lean back slightly. Hold a 5-lb. dumbbell or medicine ball, and twist from side to side, 15 twists per side, three reps.

5. Tone Your Core:

• Push up – Lie on your stomach with your hands just outside your shoulders, elbows bent to about 45 degrees, and fingers spread; your toes should be tucked under with legs straight and abs pulled in tight. (For less of a challenge, start with your hands on a raised surface, like a tabletop.) Take a deep breath and push yourself up, keeping your body in a straight line—don’t push hips up or let belly drop toward the floor. Slowly lower yourself back down to the starting position. Work your way up to 3 sets of 10 reps.

• Plank – Get into pushup position, but rest on your forearms instead of your hands. Elbows are directly under the shoulders; shoulders in a straight line with ankles. Squeeze your glutes and brace your abs for the prescribed time while breathing deeply.  Hold for 60 seconds.

As to Jessica's diet, she is a huge fan of foods that are not heavily processed.  Complex carbs help to kick-start her morning, while she ends the day by eating lighter meals.

Here is a typical day's menu:

• Breakfast: 1 cup of oatmeal with handful of berries.
• Snack: 1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.
• Lunch: Salad with 5-6 oz. of chicken, vinaigrette dressing.
• Snack: A banana, apple or strawberries.
• Dinner: 6 oz. of fish, plate full of veggies, 1/2 cup of Basmati rice. 
• Sweets: A couple of pieces of dark chocolate.

 

I don't know about you, but this leaves me completely inspired.  'Hope you've enjoyed today's workout!

Uphill, Downhill

Source: Flickr (user charcoalartist)

Due to second and third day workout soreness, I was planning to take it easy today.  However, the day began so beautifully that when a friend I was visiting suggested going out for a walk, I couldn't resist!

We strode down a long, varying-degrees-of-steep driveway while taking turns pushing her adorable baby in a stroller.  (I'm not entirely decided upon which is more difficult: downhill or uphill.  Probably up.)  Pressing back on up the hill, driving 20+ pound baby and stroller ahead of you is not to be discounted.  It's WORK!

This is where some educating comes in.

(Tip #1: Don't try to carry on a full conversation while walking/running uphill.  Especially with a baby in tow.  It's pretty difficult.)

• FitSugar's 5 Reasons to Run Uphill (Pay special attention to numbers 3-5)
• FitSugar on Running Downhill
• That's Fit's 5 Walking Tips from Fitness Expert Liz Neporent

Action for this weekend?  Find a hill (or even better, maybe you live near a mountain!).  If you can't manage that, don't worry; the nearest set of stairs will do perfectly.

Freestyling

Can you guess what I was doing tonight?
(Besides working up a sweat, and having a marvelous time in so doing!)

A little bit 'o cardio

Here is a totally fun, fat-blasting workout inspired by the moves of fitness trainer Tracy Anderson that I came across today and liked a lot.  Tip: you might want to watch the breakdown of the steps first (or you be like me, who didn't notice this until long after doing the routine... Whoops!).

Plus, the dance routine is set to a hip techno-ified Coldplay song (and I am a major fancier of those gents).  What's not to like?

Goodbye, 2010...

Hello, 2011!  

Can you believe it is already a new year?  I hope everyone enjoyed a wonderful December full of the delights of the season, and that the same spirit will continue in 2011.

Cheers—here's to a fantastic new year, and a healthy new you!